深蹲卡關討教 - 健身
By Harry
at 2016-03-22T14:34
at 2016-03-22T14:34
Table of Contents
各位巨巨好，小弟目前體重92-95之間飄移，體脂24.8趴上下(健工inbody一月中旬)
目前在健工練了兩個月，深蹲進步甚微，故來討教。
健身菜單
周一 腳
周二 背
周三 飛輪
周四 胸
周五 休息
周六 飛輪/單車
周日 飛輪/單車
腿部訓練菜單如下
深蹲 重量90->180->250->300->320->340LB (不含槓重) 次數 12->2 每次兩下遞減
機械深蹲 重量 180->270->360->410LB(不含機器初始荷重) 次數12-8下
45度leg press(不常做)要搬一堆槓片很累
腿前舉 70-130KG 作5-7組，看當天狀況
腿後勾 40-90KG 作5-7組，看當天狀況
小腿 5組
求突破練法，另附魯肉腿照一張http://imgur.com/90XlT32
感謝巨巨們!!
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